A Diet Plan for Inactive People

Inactive people need to eat nutrient-dense foods to get the same nutrients with fewer calories.

People who don't regularly exercise do not need as many calories as active people, but still require similar amounts of nutrients, vitamins and minerals. If you are inactive, your diet plan should be based on nutrient-dense foods that help you get the most nutrients per calorie. A Mediterranean diet or a carbohydrate-restricted diet are two good options to help you be as healthy as you can even though you don't run marathons. Even if you have a desk job and don't like going to the gym, including a little bit of walking during your breaks or after work could help you improve your health.

Breakfast

Start the day with a breakfast that will provide you just enough energy to fuel your morning. A Mediterranean-type of breakfast might consist of a bowl of steel-cut oats mixed with Greek yogurt, a handful of raspberries and a tablespoon or two of almond butter. If your prefer to adopt a carbohydrate-restricted diet plan, your breakfast could consist in an omelet made with a couple of eggs, broccoli and an ounce of cheese alongside a few slices of tomatoes drizzled with olive oil. All of these foods are rich in protein, low glycemic carbs, healthy fats and various important nutrients your body needs to function properly.

Lunch

A large salad is the perfect lunch, whether you choose to adapt your diet to follow the Mediterranean diet or low-carbohydrate diet principles. Fill up your plate with plenty of leafy greens, such as spinach, lettuce and radicchio. Add a serving of protein, such as canned tuna or grilled chicken breast. You can also add grated cheese or hard-boiled eggs, depending on your appetite. Don't forget to include healthy fats from a handful of walnuts, avocado slices or extra virgin olive oil. Listen to your hunger to determine the serving sizes that work best with your low physical activity level. If your have lost touch with your inner body signals, keep an eye on your weight. If your weight is stable, you'll know that your serving sizes are adequate for weight maintenance. Reduce your serving sizes to lose weight or increase them to gain weight.

Snack

Inactive people don't need to snack as much as active people do. If you feel hungry, have a small, healthy snack combining low glycemic carbohydrates and protein. For example, you could have a handful of grapes with an ounce of two of cheddar cheese, an ounce of macadamia nuts with a couple of tablespoons of dried fruits or half a banana spread with a tablespoon of natural almond butter. If you want to keep your carb intake lower, opt for a handful of nuts, beef jerky or hard-boiled eggs. All of these snack options provide a lot of nutrition for the calories and will help you meet your daily dietary requirements.

Dinner

A light dinner is usually best for inactive people. Get a mix of healthy low glycemic carbs from non-starchy vegetables, sweet potatoes or quinoa with a serving of protein from beef, salmon or chicken. For example, your diet plan could include mashed sweet potatoes with chicken and broccoli, a fillet of salmon with quinoa and red bell peppers or a steak with asparagus. Drizzle your vegetables with a some extra-virgin olive oil to help you better absorb the fat-soluble nutrient and antioxidants found in your meal. If you want to finish your meal with something sweet, try two to three squares of a good-quality dark chocolate, a few nuts or a small handful of berries.

About the Author

Aglaee Jacob is a registered dietitian. She has experience working with people who have diabetes, cardiovascular disease, hypertension and obesity issues. Jacob obtained a bachelor of science and a master of science, both in nutrition, from Laval University in Quebec City, Canada.